Diabetic Cooking

Main Dishes

Sesame-ginger grilled salmon

Preparation time: 5 minutes. Marinating time: 1 hour. Cooking time: about 12 minutes.
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Ingredients

  • 1 tablespoon reduced-sodium soy sauce
  • 1/4 cup fresh-squeezed orange juice (for best flavor)
  • 1 tablespoon horseradish mustard
  • 2 dashes cayenne pepper
  • 1/2 teaspoon ground ginger
  • 1 teaspoon minced garlic
  • 1 tablespoon honey
  • 4 boneless salmon fillets (3 ounces each)
  • 1 teaspoon toasted sesame seeds

Directions

In a small bowl, whisk together soy sauce, orange juice, mustard, cayenne pepper, ginger, garlic, and honey. Place salmon fillets in a large zip-top bag and drizzle evenly with marinade. Seal bag and shake gently to coat fish. Marinate in the refrigerator for 1 hour, turning occasionally.

Preheat grill to medium-high heat (around 350°F). Place salmon on the grill, reserving marinade. Baste fish with marinade, then grill about 6 minutes on each side, or until fish flakes easily when pierced with a fork. Bring remaining marinade to a boil and boil 2–3 minutes. (Do not use remaining marinade unless it is boiled). Drizzle cooked salmon with heated marinade and top with toasted sesame seeds.

Yield: 4 servings. Serving size: 1 fillet or 3 ounces.

Nutrition Facts Per Serving:
Calories: 123, Carbohydrates: 7 g, Protein: 17 g, Fat: 3 g, Saturated Fat: 1 g, Cholesterol: 44 mg, Sodium: 324 mg, Fiber: <1 g

Exchanges per serving: 3 very lean meat, 1/2 other carbohydrate. Carbohydrate choices: 1/2.


Tami Ross is a Diabetes Nutrition Specialist and Certified Diabetes Educator in Lexington, Kentucky.